by Charles Weller


Meals that are kid-friendly can be tricky because the type of food each child prefers can vary. Fortunately, taste buds can adapt and adjust to change. The more kids are exposed to fresh, new flavors the better they will learn to appreciate them, especially eating plants! Below are easy and stress-free tips for getting your kids on board to eating more plant-based foods:

1. Taste Matters

There are numerous meals that are exclusively made with vegetables, cooked with delicious flavors and oils to make anyone include more vegetables into their diet.  Instead of giving your kids celery sticks, try making the vegetables decadent by adding spices, and cooking or adding them to a fruit smoothie.

2.  Make Meals Out of Healthy Plant-Based Foods They Already Enjoy

Keep a list of plant-based foods you’ve noticed your children would enjoy eating. Refer to this list often when you’re not sure on what dishes to prepare. 

3.  Keep Snacks Simple

Basic snacks such as nuts, fruit, crackers with hummus, and peanut butter are easy and fun ways to add plant-based foods into their diet. One average serving provides your child between 2-4 servings of vegetables, so kids don’t need to worry about getting enough vegetables for the rest of the day.

4.  Make Plant-Based Desserts

Making healthy desserts is a creative way to turn vegetables into tasty treats your kids will enjoy. Try making some of the following: frozen fruit pops, strawberry and avocado mousse, chocolate cherry ice cream, almond meal cookies, vegan cheesecake made with chickpeas, apple zucchini muffins, pumpkin crumb cakes, spinach cake with cream cheese frosting, and kale brownies.

Below list sample meal ideas for breakfast, lunch, and dinner. This may vary depending on what your child dislikes/likes, but it may give you some basic ideas to start with. Don’t be afraid to encourage your children to try out new foods; they might surprise you by enjoying something you never thought they would!


Breakfast Ideas

  • Pumpkin almond flour waffles
  • Tea with lemon or honey
  • Green smoothie
  • Low-sugar cereal with almond or soy milk
  • Cashew butter and banana over pita bread
  • Oatmeal
  • Fruit bowl.



  • Apple chickpea ‘tuna’ sandwich,
  • Hummus wrap (carrots, spinach, bean sprouts, cucumbers, hummus, tomatoes, cucumbers)
  • Non-dairy bean burritos
  • Almond butter or banana sandwich
  • Fruit slices and vegetables with dip.



  • Vegetable mushroom burgers
  • Vegan meatloaf with mashed potatoes
  • Vegetable lasagna
  • Zoodles with tomato sauce
  • Brown rice and baked tofu stir-fry
  • Buddha Bowl
  • Vegan bean burritos with cauliflower rice



Charles Weller
Charles Weller